{"id":7984,"date":"2018-01-25T11:38:13","date_gmt":"2018-01-25T17:38:13","guid":{"rendered":"http:\/\/www.bowlofdelicious.com\/?p=7984"},"modified":"2021-10-24T07:06:31","modified_gmt":"2021-10-24T11:06:31","slug":"instant-pot-fish-stew","status":"publish","type":"post","link":"https:\/\/www.bowlofdelicious.com\/instant-pot-fish-stew\/","title":{"rendered":"Instant Pot Fish Stew (Stovetop and Slow Cooker Optional)"},"content":{"rendered":"\n

Eat more fish- that’s one of my biggest healthy eating goals for 2018. Packed with omega-3 fatty acids and lean protein, fish and seafood is a staple of the Mediterranean diet<\/a>. This Instant Pot Fish Stew is a perfect way to incorporate more fish into your diet! And it only takes 20 minutes to make start to finish in your pressure cooker (but you can make it on your stovetop or slow cooker too!)<\/em>.<\/p>\n\n\n\n

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I used sea bass to make this. It’s a relatively inexpensive fish, it’s mild tasting, sturdy, and usually wild caught. And it’s easy to find in the freezer section of your grocery store. You can use any other firm white fish, such as cod or halibut, or even tilapia, if you want.<\/p>\n\n\n\n

The thing I love about this stew is the fish stars as the main ingredient. It’s bulked up a bit with some potatoes and tomatoes, and flavored simply with fresh lemon juice, fresh dill, and extra-virgin olive oil, with just a pinch of red pepper for spice.<\/p>\n\n\n\n

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I cut my fish into large pieces- about 2 inches each. This ensured it wouldn’t vanish into the soup. Instead, it was easy to get big, satisfying bites of the sea bass. It also ensured it didn’t overcook.<\/p>\n\n\n\n

The fish takes almost no time to cook- only 5 minutes in the simmering stew. In fact, you don’t pressure cook the fish at all in this recipe. Instead, the pressure cooker is used to cook the broth with the potatoes, tomatoes, clam juice, wine, onions, garlic, and red pepper, creating a super flavorful base for the stew with perfectly cooked potatoes. Then, after it’s done pressure cooking, the fish is poached gently for only 5 minutes in the hot broth, leaving it perfectly flaky and melt-in-your-mouth tender.<\/p>\n\n\n\n\n\n\n\n

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This Instant Pot Fish Stew is perfect all year round. It’s warm and cozy for the winter (unlike many other fish dishes)<\/em>, but light and bright for the summer (not to mention using an Instant Pot won’t heat up your kitchen!)<\/em>. In the summer, I’ll use fresh tomatoes for this, but I just used canned this time around.<\/p>\n\n\n\n

When looking for recipe inspiration, I came across so many similar version of fish stew from all over the Mediterranean- Greece (called Kakavia),<\/em> Sicily, Provence, etc. Some incorporated many different kinds of seafood (cuttlefish, shellfish, etc.)<\/em>, some used different herbs and spices (like oregano or basil)<\/em>. This is a mash-up from a bunch of different recipes I came across with some of my favorite flavors (dill is my jam)<\/em>, and, in true Bowl of Delicious style, made to be simple and easy to cook up on a busy weeknight.<\/p>\n\n\n\n

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Don’t have an Instant Pot<\/a> (or other pressure cooker)<\/em>? No problem- there are instructions below for making this in your slow cooker or on your stovetop. An Instant Pot makes this recipe super quick and easy- the potatoes only need 5 minutes of cooking time total, whereas on the stovetop they take about 20. I highly recommend getting one if you are a generally “busy” person- your cooking time is cut in half for so many things!<\/p>\n\n\n\n

Other Pressure Cooker Soups and Stews<\/h2>\n\n\n\n